Chickpeas vs. Raw Chicken
Nutrition comparison of Cooked Chickpeas and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and raw chicken:
- Both raw chicken and chickpeas are high in calories, potassium and protein.
- Chickpea has 7.5 times less saturated fat than raw chicken.
- Chickpea is a great source of calcium and iron.
- Chickpea is an excellent source of dietary fiber.
- For omega-3 fatty acids, raw chicken has more dha than chickpea.
- Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate.
- Raw chicken has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw chicken and chickpeas are high in calories. Chickpea has 15% more calories than raw chicken - raw chicken has 143 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and much lighter in fat compared to raw chicken per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Raw Chicken | |
|---|---|---|
| Protein | 21% | 49% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Raw chicken has signficantly less carbohydrates than chickpea - raw chicken has 0.04g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than raw chicken - chickpea has 7.6g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.
sugar
Raw chicken has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Both raw chicken and chickpeas are high in protein. Raw chicken has 97% more protein than chickpea - raw chicken has 17.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 7.5 times less saturated fat than raw chicken - raw chicken has 2.3g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both raw chicken and chickpeas are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Chickpea has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than raw chicken - chickpea has 1.3mg of Vitamin C per 100 grams and raw chicken does not contain significant amounts.
Vitamin A
Chickpeas and raw chicken contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and chickpeas contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Raw chicken and chickpeas contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Raw chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate. Both chickpeas and raw chicken contain significant amounts of thiamin.
| Chickpeas | Raw Chicken | |
|---|---|---|
| Thiamin | 0.116 MG | 0.109 MG |
| Riboflavin | 0.063 MG | 0.241 MG |
| Niacin | 0.526 MG | 5.575 MG |
| Pantothenic acid | 0.286 MG | 1.092 MG |
| Vitamin B6 | 0.139 MG | 0.512 MG |
| Folate | 172 UG | 1 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 717% more calcium than raw chicken - raw chicken has 6mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 252% more iron than raw chicken - raw chicken has 0.82mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both raw chicken and chickpeas are high in potassium. Raw chicken has 79% more potassium than chickpea - raw chicken has 522mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more DHA than chickpea per 100 grams. Both chickpeas and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.043 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and raw chicken contain significant amounts of linoleic acid.
| Chickpeas | Raw Chicken | |
|---|---|---|
| linoleic acid | 1.113 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 1.113 G | 1.338 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Raw Chicken (Chicken, ground, raw) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Raw Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw chicken or chickpeas contain more calories in 100 grams?Both raw chicken and chickpeas are high in calories. Chickpea has 20% more calories than raw chicken - raw chicken has 143 calories in 100g and chickpea has 164 calories.
Is raw chicken or chickpeas better for protein?
Both raw chicken and chickpeas are high in protein. Raw chicken has 100% more protein than chickpea - raw chicken has 17.4g of protein per 100 grams and chickpea has 8.9g of protein.
Does raw chicken or chickpeas have more carbohydrates?
By weight, raw chicken has signficantly fewer carbohydrates than chickpea - raw chicken has 0.04g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does raw chicken or chickpeas contain more potassium?
Both raw chicken and chickpeas are high in potassium. Raw chicken has 80% more potassium than chickpea - raw chicken has 522mg of potassium in 100 grams and chickpea has 291mg of potassium.